Getting In Shape Exercise and Diet
Today, with an astonishing amount of information regarding the increasing obesity rates, diseases and conditions linked to being overweight and out of shape, it is impracticable to ignore the significance of fitness and well being within our lifestyle. Healthcare professionals attribute diabetes, cancer, and mental illness such as depression to insufficiencies of health fitness and well being.
While focussing on activity and diet can assist individuals suffering from these diseases, you really should not wait until you contract a serious illness to commence a health and fitness regime. Recent studies have concluded that as many as sixty five percent of all adults are overweight or obese, and only about thirty percent of these adults participate in vigorous physical activities three or more times a week. In fact, a national health survey performed between 2012 and 2014 concluded that an unbelievable seventy percent of individuals above eighteen years of age had insufficient fitness levels.
Obese individuals have a ten to fifty percent increase in premature death compared to individuals with a healthy average body weight. The majority of these premature deaths are usually attributed to failures within the cardiovascular system. The rates of diagnosed diabetes are climbing in parallel with the above mentioned obesity statistics. The five years between 2008 and 2012 saw an increase of twenty eight percent in the number of diabetes cases. In addition, while diabetes is affecting more and more individuals, it is now also affecting individuals from a younger age as well.
With the continuous threat of abundant health issues caused by obesity, it is blatantly evident that everyone should be mindful of their necessary personal fitness and mental well being. The only way to achieve a good healthy lifestyle is to make the necessary changes and adopt healthy lifestyle habits. These healthy lifestyle solutions do not have to be drastic to begin with, and should really be things that you enjoy and look forward to doing. It is absolutely imperative to at least make a concerted effort to improve all areas of your lifestyle relating to personal health fitness and well being, even if lifestyle changes are gradual.
There are seven primary components associated with the physical and mental aspects of health, fitness and mental well being. Each contributes to overall health and fitness in its own way. To achieve complete physical health and fitness, you must concentrate your attention to achieving each of the seven primary components. The seven principal physical components to achieving good health, fitness and mental well being are: Body Core Stability; Cardiovascular and Aerobic Conditioning; Strength Training and Muscular Development; Stretching of Muscles, Ligaments and Tendons; Nutrition and Supplementation; Mental Rest and Recuperation; and Adequate Sleep. Individuals in search of healthy lifestyle solutions relating to getting healthy and losing weight, should feel free to also peruse our rapid weight loss instruction.
Body Core Stability
Body core stabilisation entails strengthening the muscles that support your spine and make up your abdomen and pelvic floor. These muscles assist in controlling your posture, balance and the power and effectiveness with which you move. Power stems from the trunk of the human body, and greater core stability creates smoother, more coordinated movement.
Since body core stability is so central to posture and balance, many of the most effective exercises for core stability usually involve maintaining body positions. More specifically, core strengthening normally involves placing the body in a position where the core muscles are engaged for the body to maintain that position for a prolonged time interval. Core strength training is fantastic for correcting poor posture, and having strong core muscles prevent injuries and allows for safer athletic activity. Body core strength is required for most explosive movements that are performed across the majority of active sports.
Cardiovascular and Aerobic Conditioning
Constructive aerobic activities are defined as exercises that raise the heart rate to a target heart rate level and maintain that intensity for a minimum of twenty minutes. While the most essential aspect of aerobic activity is the sustained cardiovascular action, there is actually an optimal heart level you should target. For an effective cardiovascular workout, seventy to eighty five percent of your maximum heart rate is the desired range. Your maximum heart rate will usually depend upon your age or fitness level. You can easily determine your target heart rate based upon your current fitness level.
Aerobic activity has numerous benefits, in conjunction with a healthy balanced diet, it assists in reducing weight and keeping it off while reducing the risks associated with being overweight. Aerobic activity strengthens your heart muscle so it does not have to beat as fast, lowers blood pressure and decreases bad cholesterol thereby lessening the risk of heart attack. Aerobic conditioning is also responsible for controlling blood sugar which in turn assists in managing diabetes.
Strength Training and Muscular Development
Strength training is a musculoskeletal exercise type that gradually increases the resistance that the muscles can conquer. Over a period of time, this expands and strengthens the muscles themselves. Strength training is beneficial for good health in a variety of ways. More muscle mass enhances your metabolism and allows for the burning of more calories. This is certainly beneficial for weight management. Stronger muscles decrease the risk of injury during every day activities or other exercise.
Strength training or weight training is also especially beneficial for bone health. The human body's bone density is at its height at about thirty years of age. By continually straining the muscles, strength training actually increases bone density thereby reducing the risk of developing fractures and osteoporosis. Strength training or resistance training for the purpose of muscular development are vital to complete health and fitness.
Without performing regular strength or resistance training, the body will lose muscle mass each day. In fact an individual will lose half a pound of muscle mass every year after the age of twenty if that individual is not regularly participating in some sort of resistance training. This rate of muscle mass loss doubles after sixty years of age. If you are not actively working on muscular improvement, you are losing the benefits associated with a higher metabolism and increasing the risk of injury due to strain or over exertion.
Stretching of Muscles, Ligaments and Tendons
Stretching of the muscles, ligaments and tendons is another essential component of your complete fitness and well being quest. Stretching should be performed alongside strength training or aerobic exercise at least three times a week. The ideal situation for stretching muscles, tendons and ligaments is when the body is properly warmed up. This means it is preferable to perform stretching activities just after a brief physical warm up routine. Hold each stretch for a minimum of thirty seconds and extend to the full point of tension, but stop before pain.
Stretching benefits the body by increasing the muscles, ligaments and tendons capability to elongate. By taking the time to participate in stretching exercises, thereby elongating the soft tissue, you are actually increasing your flexibility. While most exercises tend to constrict muscles, ligaments and tendons, stretching assists in keeping them pliable. Stretching activities improve your range of motion. Having a good range of motion makes moving limbs in their joints easier, including the ones that may prevent or lessen the severity of falls or accidents.
Attaining flexibility and the elongation of your body's soft tissue will also improve blood circulation. Improving blood circulation will keep your muscles, ligaments and tendons well supplied with oxygen so that they are able to repair more quickly after workouts or injury. Stretching can also relieve stress by relaxing the tense muscles that often accompany mental stress.
Nutrition and Supplementation
The consequence of providing our bodies with the suitable nutrition cannot be overstated. To put it simply, the human body requires the proper balance of proteins, carbohydrates, vitamins, minerals, and fat on a daily basis to function optimally. Numerous medical professionals believe that practically every illness is based on some form of nutritional deficiency. When the human body is constantly deprived of one or more nutrients, the human body breaks down and is more vulnerable to contracting a disease or, at a lesser level, a group of unhealthy indicators.
When nutritional deficiencies are eliminated by sensible dietary changes with the addition of vitamin and mineral supplementation, the symptoms either vanish or are severely diminished. This being said, it only makes sense that the body requires an adequate level of nutrients to efficiently perform the diverse bodily functions that are required to maintain life, ward off disease, and support good mental function.
Consuming the correct nutritional foods actually facilitate the human body's ability to strengthen its immune system thereby allowing the body to perform effectively, free of disease, and at an amplified level of energy. Finally, by allowing the human body to heal itself by the way of a healthy, nutritious and fit lifestyle, the body will function at a level that does not require the incessant use of medical drugs.
Mental Rest and Recuperation
Sufficient rest and recuperation is important to give the mind and body time to recover. Just like muscles that become sore due to over use, the brain requires time to wind down. Without this all important down time, brain and body function and performance will diminish and complications occur. Improperly rested muscles can lead to injury and an unsettled brain will eventually create stress and confusion. Be sure you are taking enough time out to relax between activities.
The human body cannot accomplish an optimum level of health and fitness without the mind being of a centred and balanced nature. As mental rest and recuperation is one of the seven primary components of good health and fitness, it is essential that you become familiar with the procedures associated with balancing the mind.
Adequate sleep is compulsory for your complete health, fitness and mental well being. Healthcare professionals recommend an average of eight hours sleep regardless of age to achieve the maximum benefits. Sleep deprivation has been proven to lower the effectiveness of the immune system. It has also been implicated in contributing to Type 2 diabetes and heart disease. Recent studies suggest that receiving insufficient sleep actually prevents an individual from losing weight.
Adequate sleep also allows time for the brain to sort out the information it has collected throughout the day. This decreases confusion, improves memory and provides for a state of alertness. Sleep most certainly also positively affects an individuals coordination and appearance.